With the fitness ‘’boom’’ and the population becoming increasingly aware of the benefits of physical exercise, more and more people are practicing sports.
But often a lack of time is something that can affect your motivation or causes that you cannot exercise regularly.
A lack of time can be an excuse, but it can also be a reality.
If you are interested in starting or continuing to practice physical exercise and if you have little time or don’t like to spend a lot of time in the gym, it’s normal that you want to maximize your results in the gym, maximizing, also, your time.
There are people who say that, spending more than an hour in the gym, is a waste of time.
Others say that, to get good results, 2 hours of physical exercise per day is the indispensable minimum.
With so much contradictory information, it’s normal to feel confused.
So that you won’t have this problem or this excuse, and to end your doubts, in this article I’ll give you some tips of what you can do to maximize your time in the gym.
So, come with me, to learn how to maximize your results.
Physical exercise and time: relationship and opinion
Exercise and time: what is the relationship?
In my opinion, there is no ideal time for you to get results.
Everything will depend on your training, your experience, the intensity of your training, your goals, among other factors…
Anyway, I think that too much time in the gym will increase fatigue, decrease the intensity of your training and your motivation, and this may not be the best option for you to be able to achieve your goals.
That’s why I present to you strategies to intensify your training and to save your precious time.
Strategies to maximize your results and your time in the gym
Reduce the rest time between sets
One of the strategies is to reduce your rest time between sets.
Usually, we tend to rest more than necessary.
To shorten the rest time, you can choose to set your rest time, this way you can try to keep the rest time constant.
But don’t forget! The rest time will always depend on the load that you’re using, the type of training, and your goal.
To learn more about rest time, read this article.
Use music during your trainings
Training with earphones in the ears can be a good strategy to help you abstract from the environment around you and, this way, you’ll be more focused on your training.
It’s very normal to see people disperse during training, whether because of other people or because of the instructors…
In addition, and depending on the music, this strategy can help you to increase the pace of your training and to keep you motivated.
According to psychologist David-Lee Priest
“Music can motivate you to work (…) harder”.
Establish a training plan
Another way to optimize your time in the gym, is to use a training plan.
This way, you’ll have a guideline that will save you time.
You won’t have to waste time thinking about exercises. You’ll only have to follow the plan intuitively.
The training plan can also help you to stay focused and to achieve your goals more effectively.
Adopt alternative training methods
There are plenty training methods that you can use to save time.
Circuit training can be an excellent option, because it will help you to reduce rest time between sets, because when you train in circuit, you can choose to perform other exercises for different muscles, during the time you would be resting between exercises, thus giving a kind of rest to the muscle that you just finished to work.
Another strategy can be to use training intensification strategies, such as dropsets, supersets, cluster sets, rest pause…among others. In my ebook you can read more about “training intensification methods”.
Other problems, other strategies:
Another problem that can make you spend more time than you wanted in the gym may have to do with waiting time to use the machines.
To avoid this, and because this is a factor that’s difficult to work around, it’s necessary for you to understand your training as a whole, so you can perceive the purpose of it.
This way, you’ll be able to adapt your training and, if there are no machines available, you’ll be able to find a training solution more easily, with your body weight, which only depends on you. This can be a good strategy for those who train during busy hours in the gym.
It may seem strange, but you should understand that your performance in the gym depends on many factors.
Nutrition is essential to maintain the intensity of your training and to get the best out of it.
In addition to a balanced diet, supplements such as beta-alanine, creatine, protein, caffeine…can be great allies in your training, delaying the effects of fatigue and maintaining the intensity of your training.
So, optimizing training time will depend on some factors that I mentioned. These factors can help you to achieve your results faster and more efficiently, as well as help you to “gain” time to do other activities that you love.